Workout Routine

Free

Push Pull Legs

by ramg098

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Legs - Quad, Calf, Abs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec
6
–
–
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

squat

6 sets

lunge

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

lunge

2×15

step-up

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

step-up

2×15

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

leg press

2×15

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

calf raise

3×15

Seated Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

Seated Calf Raise

2×15

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

Cable crunch

2×15

Hanging Knee Raises

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec

Hanging Knee Raises

2×15

hanging leg raises

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec

hanging leg raises

2×15

Pull - 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec
6
–
–
15
100 sec

deadlift

6 sets

bent over row - dumbell

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
5
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

bent over row - dumbell

4 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

lat pulldown

2×15

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

close grip lat pulldown

2×15

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

seated cable row

2×15

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

shrug

3×15

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

face pull

2×15

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

curl

3×15

curl bicep

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

curl bicep

2×15

Side Bend Cable

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Side Bend Cable

3×15

Push 1

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec
6
–
–
15
100 sec

incline bench press

6 sets

Decline Machine Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
5
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

Decline Machine Press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

bench press

3×15

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec
6
–
–
15
100 sec

seated overhead press

6 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

cable lateral raise

3×15

External Rotation

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

External Rotation

2×15

Tricep Dip

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec

Tricep Dip

2×15

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

tricep pushdown

3×15

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

triceps kickback

2×15

crunch

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec

crunch

2×15

Legs Hamstring calf Glutes Abs

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec
6
–
–
15
100 sec

leg extension

6 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
5
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec
6
–
–
15
100 sec

leg curl

6 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

romanian deadlift

3×15

Sumo Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

Sumo Squat

2×15

glute ham raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

glute ham raise

3×15

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec

calf raise

2×15

Hanging Knee Raises

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

Hanging Knee Raises

3×15

hanging leg raises

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

hanging leg raises

3×15

standing oblique crunches

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

standing oblique crunches

3×15

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec

plank

2×60 s

side plank

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec

side plank

2×30 s

Pull 2

bent over row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
5
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

bent over row

5 sets

back cable pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

back cable pushdown

4 sets

Back Cable Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Back Cable Pull

3×15

curl bicep

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

curl bicep

3×20

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

hammer curl

3×20

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

reverse curl

3×20

Forearm Wrist Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

Forearm Wrist Curl

3×20

Machine Oblique crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Machine Oblique crunch

3×15

alternating knee-to-chests

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

alternating knee-to-chests

3×15

Push 2

push-ups

Set
Reps
Rest time
1
50
100 sec

push-ups

1×50

Incline Cable Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

Incline Cable Press

5 sets

Decline Machine Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

Decline Machine Press

5 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

fly

4×15

Arnold Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
5
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec
5
–
–
15
100 sec

Arnold Press

5 sets

upright row

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

upright row

3×15

Collar Plate

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

Collar Plate

3×15

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

overhead triceps extensions

3×15

triceps kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

triceps kickback

3×15

crunch

Set
Reps
Rest time
1
50
100 sec

crunch

1×50